Strong & Bouncy Legs

A1: Squat Box Jumps

3 x 5-6 reps, 60-90s rest

We want height and quality, not loads of reps. So the aim is to start with just jumping, then jumping onto a box and feeling comfortable. Then Start your jump from a squatted position. When that is ok you can start adding height to the box or just trying o jump higher!!

B1: Zig Zag Jumps Quick

2-3 x 20 total jumps each side

The aim is to minimise contact time with the floor as you quickly jump side to side. Start out with only travelling a small distance side-ways. When you feel more comfortable add a little more distance between your jumps.

C1: Curtsey Lunge (Flamingo)

3 x 8-10r each side

Lots of twist in the knee, support from the ankle. Try and get the knee as close to the floor before using the foot as support! You can do all one side, then switch or alternate each rep!

C2: Bear Sit Isometrics

Passive: 10-30s Squeeze knees into elbows: 10s Squeeze knees outwards: 10s

Sit up tall, use the elbows to push the knees apart to find a stretch through the adductors. The first isometric is squeezing the knees into the elbows (using the adductors). The second isometric is squeezing the knees out and down towards the floor.

D1: Half Frog Slide

2-3 x 10r + 10s lift

Use something in front of you to support your body weight to start with. Try to actively squeeze the adductors to pull yourself back into the starting position.

D2: High Knees

3 x 10-15 reps

Keep the swinging to a minimum, get those knees as high as possible. Hunt to get the abs working and maybe the lats!